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  6. Kefir vs. Cream cheese

Kefir vs. Cream cheese — In-Depth Nutrition Comparison

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What are the main differences between Kefir and Cream cheese?

  • Kefir is richer in Vitamin D, while Cream cheese is higher in Vitamin A, Selenium, Vitamin B2, and Vitamin E.
  • Cream cheese's daily need coverage for Saturated Fat is 98% higher.
  • Kefir is lower in Sodium.

We used Kefir, lowfat, plain, LIFEWAY and Cheese, cream types in this comparison.

Infographic

Kefir vs Cream cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kefir
Kefir
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +34%
Contains more PotassiumPotassium +24.2%
Contains less SodiumSodium -87.3%
Contains more IronIron +175%
Contains more CopperCopper +100%
Contains more ManganeseManganese +120%
Contains more SeleniumSelenium +138.9%
~equal in Zinc ~0.5mg
~equal in Phosphorus ~107mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kefir
Kefir
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 34% 0.4% 30% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 67% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B3Vitamin B3 +64.8%
Contains more Vitamin B12Vitamin B12 +31.8%
Contains more FolateFolate +44.4%
Contains more Vitamin AVitamin A +95.3%
Contains more Vitamin EVitamin E +4200%
Contains more Vitamin B2Vitamin B2 +70.4%
Contains more Vitamin B5Vitamin B5 +34.3%
Contains more Vitamin KVitamin K +2000%
Contains more CholineCholine +78.9%
~equal in Vitamin B6 ~0.056mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
1
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more WaterWater +71.2%
Contains more ProteinProtein +62.3%
Contains more FatsFats +3603.2%
Contains more CarbsCarbs +23.2%
Contains more OtherOther +74%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
64% 30% 5%
Saturated Fat: Sat. Fat 0.658 g
Monounsaturated Fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 g
66% 29% 5%
Saturated Fat: Sat. Fat 20.213 g
Monounsaturated Fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated Fat -96.7%
Contains more Mono. FatMonounsaturated Fat +2773.2%
Contains more Poly. FatPolyunsaturated fat +2698.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
Kefir
1
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~3.76g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kefir Cream cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kefir Cream cheese Opinion
Calories 41kcal 350kcal Cream cheese
Protein 3.79g 6.15g Cream cheese
Fats 0.93g 34.44g Cream cheese
Vitamin C 0.2mg 0mg Kefir
Net carbs 4.48g 5.52g Cream cheese
Carbs 4.48g 5.52g Cream cheese
Cholesterol 5mg 101mg Kefir
Vitamin D 41IU 0IU Kefir
Magnesium 12mg 9mg Kefir
Calcium 130mg 97mg Kefir
Potassium 164mg 132mg Kefir
Iron 0.04mg 0.11mg Cream cheese
Sugar 4.61g 3.76g Cream cheese
Copper 0.009mg 0.018mg Cream cheese
Zinc 0.46mg 0.5mg Cream cheese
Starch 0.35g Cream cheese
Phosphorus 105mg 107mg Cream cheese
Sodium 40mg 314mg Kefir
Vitamin A 569IU 1111IU Cream cheese
Vitamin A 171µg 308µg Cream cheese
Vitamin E 0.02mg 0.86mg Cream cheese
Vitamin D 1µg 0µg Kefir
Manganese 0.005mg 0.011mg Cream cheese
Selenium 3.6µg 8.6µg Cream cheese
Vitamin B1 0.03mg 0.023mg Kefir
Vitamin B2 0.135mg 0.23mg Cream cheese
Vitamin B3 0.15mg 0.091mg Kefir
Vitamin B5 0.385mg 0.517mg Cream cheese
Vitamin B6 0.058mg 0.056mg Kefir
Vitamin B12 0.29µg 0.22µg Kefir
Vitamin K 0.1µg 2.1µg Cream cheese
Folate 13µg 9µg Kefir
Trans Fat 0.037g Cream cheese
Choline 15.2mg 27.2mg Cream cheese
Saturated Fat 0.658g 20.213g Kefir
Monounsaturated Fat 0.31g 8.907g Cream cheese
Polyunsaturated fat 0.053g 1.483g Cream cheese
Tryptophan 0.069mg Cream cheese
Threonine 0.233mg Cream cheese
Isoleucine 0.324mg Cream cheese
Leucine 0.657mg Cream cheese
Lysine 0.567mg Cream cheese
Methionine 0.191mg Cream cheese
Phenylalanine 0.291mg Cream cheese
Valine 0.395mg Cream cheese
Histidine 0.175mg Cream cheese
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - ALA 0.006g 0.125g Cream cheese
Omega-3 - DPA 0.001g 0.02g Cream cheese
Omega-3 - Eicosatrienoic acid 0g 0.002g Cream cheese
Omega-6 - Gamma-linoleic acid 0g 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0.036g Cream cheese
Omega-6 - Eicosadienoic acid 0g 0.007g Cream cheese
Omega-6 - Linoleic acid 0.029g 0.807g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kefir Cream cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Kefir
19%
Cream cheese
Minerals Daily Need Coverage Score
15%
Kefir
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 96mg)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 274mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 19.555g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $3)
Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 0.85g)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cream cheese
Cream cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients
  2. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.